Alcohol, perimenopause and me!
It was when I entered my 40’s that my nightly glass of wine wind down started to really throw a spanner in the works. I’d never experienced low moods, or anxiety but suddenly my hormones seemed to be on a rollercoaster ride and alcohol emerged as an unexpected antagonist. Wine had always been paired with social gatherings or a relaxing Friday night in now seemed to be hellbent on disrupting my mental health. I felt anxious, on edge and sad after drinking and couldn’t quite understand why?
Perimenopause, spanning up to a decade before menopause, heralds various physical and emotional changes. Amidst the hormonal rollercoaster and bodily adjustments, mental health concerns often arise, exacerbated by increased stress, anxiety, and lifestyle choices. Yet, for a long time, I disregarded the significant impact of my nightly wine habit on my mental health.
At 40, I was living in Madrid with a newborn and a toddler. My nightly wine was my way to unwind. What started as a single glass often led to more, leaving me feeling low, sad, and anxious the next day. I began questioning whether alcohol remained the ally it once was. Starting Hormone Replacement Therapy (HRT) and adjusting my lifestyle, embracing yoga and revising my diet, provided some relief. Deep down though, I knew the core issue lay with alcohol.
Quitting alcohol felt so overwhelmingly impossible. I decided though that I’d take a break, starting with Dry January and building up to longer periods. I finally ditched alcohol completely in 2021. During alcohol free periods I started to become curious about healthier stress-coping tactics, I began building a self-care toolkit, delving into podcasts and sober literature. I learned to be kinder to myself in this life stage, acknowledging that perimenopause heightens anxiety due to hormonal fluctuations impacting mood-regulating neurotransmitters like serotonin and dopamine. Alcohol, a depressant, offers temporary relaxation but often triggers increased anxiety and agitation afterward. Regular alcohol intake disrupts sleep, something I didn’t experience in my periods of abstinence.
I wish I’d come to the conclusion that quitting alcohol was the answer quicker, I wish I’d listened to that quiet voice of reason that was trying to do it’s best for me.
Are you questioning the role alcohol might be playing in those low moods and anxiety episodes during perimenopause? I’d encourage you to :
1. Commit to a minimum 30-day alcohol-free period as non-negotiable.
2. Keep the habit and swap the ingredients—explore non-alcoholic alternatives – there are so many available, there’s no need to sit with a glass of fizzy water, make it a ritual on a Friday night and explore alcohol free cocktails
3. Engage with the sober community—on Instagram, local groups, or individuals ahead on the sober journey. Connection is invaluable when feeling adrift.
Reframe from giving up to quitting, it will feel much more empowering and embraces all the positives of an alcohol free life.
Important Note: I identified as a "grey area drinker," a term coined by Jolene Park, encapsulating those functionally drinking yet dissatisfied with alcohol's role in their lives. If concerned about clinical dependency, seek medical support from your GP or visit www.alcoholchange.org.uk.
